If you’re not familiar, a chunky bean salad typically contains chickpeas, cucumbers, green peppers, red onions, cherries or sun-dried tomatoes, feta cheese, and fresh herbs like parsley and cilantro. They’re all cut into bite-sized pieces so the salad can easily fit into a pita pocket, served on a piece of sourdough bread, or eaten on its own.
“Generally speaking, [term] “Dense” means no lettuce,” explains Abbie Gellman, a registered dietitian and chef. This allows people to toss together their favorite ingredients like beans, veggies, and cheese and then toss it with a vinegar dressing.
But now that it’s officially fall, you may be wondering how to incorporate more of fall’s seasonal ingredients into your chunky bean salad. To help us embrace fall’s nutritious produce, Gelman shares her thoughts on this salad trend.
First of all, what are the benefits of a dense bean salad?
Because the base of this viral salad is beans, you get plenty of plant-based protein and fiber. The bonus is that canned beans are readily available and affordable.
“Beans are a great way to get plant-based protein, fiber, and a variety of nutrients like magnesium and plant-based iron. They add complex carbohydrates that really enhance the nutrition and flavor of most dishes,” Gelman says. . “Cherry tomatoes and cucumbers are generally popular vegetables. They are affordable, easy to find, and very nutritious,” she adds.
Plus, something like crumbled feta cheese will add saltiness, satiety, and more protein. Finally, a dressing that contains vinegar, oil, and Dijon mustard can help you absorb all the nutrients in your salad (fat can help you absorb antioxidants, according to an April 2019 study) molecular) and add tons of flavor. Many TikTok creators who make thick bean salads also add meat (like steak, pepperoni, and chicken) and replace the feta cheese with mini mozzarella cheese balls.
The beauty of chunky bean salads is that you can make them with whatever ingredients you have on hand and the flavors you like. For example, TikTok creator @violet.cooks, whose videos have attracted more than 2 million followers, created a version that includes grilled chicken, marinated feta cheese and olives, white beans, chickpeas, bell peppers, and a side of parsley Made with Chimichurri seasoning, cilantro, red pepper flakes and olive oil.
@violet.cooks Marinated Feta Bean Salad! 1 can of chickpeas 1/2 cup olive oil 1/4 cup red wine vinegar Juice of 2 lemons 1/2 teaspoon Dijon mustard Large pinch of sea salt Pinch of red pepper flakes 2 cloves of garlic Instructions Break down the roasted chicken and chop into small pieces. Core and dice bell peppers. Cut the cherry tomatoes in half. Chop the parsley and cilantro. Rinse and drain beans. Place chicken, bell peppers, tomatoes, parsley, cilantro, and beans in a large bowl. In another container, combine the olive oil, vinegar, mustard, sea salt, red pepper flakes, and crushed garlic. Add to bowl with marinated olive-feta mixture. It should be in the seasoned olive oil mixture, pour that in as well. Put everything together and store in a deli container or Tupperware freezer.
♬ Awesome – Peggy Lee
“As mentioned above, these ‘thick’ salads don’t contain any ingredients (like lettuce) that will wilt or won’t last long in the refrigerator with the dressing. These types of salads give people the opportunity to plan ahead and have things ready. They are also very “formulaic” in their selection, so the user (or eater) can mix and match according to their own preferences, for example, one person may want pinto beans, while another likes black beans, some will try cucumber, and others People might try green peppers, Gelman said.
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Add fall ingredients to a chunky bean salad
So, how can we “autumnize” this trend and take advantage of the nutrient-dense fall produce the season has to offer? Gelman recommends adding some of the following products to the mix:
- Roasted butternut squash (think: butternut, acorn squash, charcuterie)
- Baked potatoes or sweet potatoes
- pickled red onions
- apple
- pear
- Nuts and seeds, such as pumpkin seeds
tip
“I recommend slicing and adding [apples and pears] Just before eating so they don’t oxidize and turn brown,” she said.
She also recommends toasting nuts and seeds for a deeper, richer flavor. “Nuts and seeds add healthy fats, fiber and nutrients such as vitamin E and magnesium. These also add texture to meals, which many people enjoy,” she points out.
If you’re looking to spice up your dressing as the weather cools down, consider @violet.cooks’ Jalapeño Chicken Salad, made with lime juice, olive oil, jalapeños, cumin and mayo.
Well+Good articles reference scientific, reliable, up-to-date, and robust research to support the information we share. You can count on us on your health journey.
- Rinaldi de Alvarenga JF, Quiver-Rada P, Franceto Giuliano F, Hurtado-Barroso S, Ilan M, Torrado Pratt X. Lamuela-Laventos RM. Cooking vegetables with extra virgin olive oil improves the extractability of polyphenols and carotenoids: a study applying this method stir fry technology. molecular. 2019 Apr 19;24(8):1555. doi:10.3390/molecules24081555. Phone number: 31010212; PMCID: PMC6514867.
